12/10/18

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
Today is a classic combo of a strength movement followed by the use of a variant of that movement in the WOD. We want all 5 of your working sets in part one to be at least 75%. None of these 5 sets should feel easy. On the WOD, we want to strive for unbroken sets with as much of a consistent pace as we can. The sit-ups will add up and start to make stabilizing that weight overhead difficult. If you have shoulder, arm, or wrist issues, feel free to use different weights for each arm. Find something where you can just keep moving.

Push Press (3 Reps every 2:30 for 5 sets)

Workout, part 1 (25:00-38:00)

Attempt to find a 3 rep max push press. The goal would be to have all sets be at 75-80% and above of the heaviest set of 3 for the day.

Metcon (Time)

2. WOD, part 2 (46:00 – 55:00)

3 Rounds for time:

15 Single arm dumbbell push press, left

15 Sit-ups

15 Single arm dumbbell push press, right

15 Sit-ups

L3 – 50lbs/35lbs

L2 – Reduce load to get at least the first round unbroken

L1 – Use a load that allows for all sets to be completed unbroken

3. COOL DOWN (55:00 – 60:00)

2 Rounds, NOT For time:

10 PVC pass throughs

0:30/0:30 Samson stretch